Bodybuilding supplements help people build muscle and increase strength. Most come in powder or capsule form and should be taken prior to or during workouts; caffeine-containing supplements may even burn fat and boost energy levels further.
Before selecting a supplement, it is crucial that you determine your fitness goals and read up-to-date reviews of ingredients. Some common bodybuilding supplements include:
Protein
Protein is essential to building muscle and using stored fat as energy for fuel. Additionally, protein helps repair tissue damage caused by intense exercise as well as promote muscle growth. Common sources of protein include meat, fish, eggs, milk, legumes and soy. Certain foods are considered complete proteins because they contain all essential amino acids; others do not. Protein supplements are made from animal or plant sources and processed to isolate fats, carbs and other nutrients before producing a powder or bar with high levels of protein per serving. Many such products also include recovery-enhancing ingredients like creatine or glutamine for increased effectiveness – examples include whey protein powders, weight gainers and meal replacement products.
Fats
Bodybuilding supplements contain both protein and fats to build muscle mass. Some examples of such ingredients may include:
Fish oil is an excellent source of omega-3 fatty acids, which have numerous health benefits and help reduce inflammation.
Weight training at the gym can cause microtears in muscle tissue, leading to delayed onset muscle soreness (DOMS). Omega-3 fatty acid EPA may help alleviate DOMS symptoms.
Creatine is another beneficial supplement that can increase energy and foster muscle growth. Found naturally in foods like meat, eggs and dairy products, creatine is often added to bodybuilding supplements in order to boost results and even comes as a powder that can be mixed with water for ease of use. Individuals with certain medical conditions should refrain from taking creatine.
Vitamins
Vitamins can assist the body in building and sustaining muscles when combined with an appropriate fitness regime. Vitamin A, for instance, aids protein synthesis and increases muscle mass – it’s found in foods like dairy products, fruit and vegetables as well as supplements like BCAAs (branched chain amino acids), L-glutamine creatine and fish oil; these supplements can all be found within our food systems and provided as supplements by bodybuilders themselves.
Calcium is essential for building and maintaining strong bones and muscles, found most notably in dairy products, dark green vegetables, and some meats. Vitamin D derived from many fortified foods or fatty fish supplements assists the body’s absorption and metabolism of calcium.
Results from bodybuilding supplements vary and should always be used alongside a nutritious and well-balanced diet rich in whole foods. Significant muscle growth takes time, with consistency being key.
Minerals
Minerals found in protein powder can help create delicious high-protein shakes, providing essential support for bone health, blood clotting and muscle contraction. As part of a balanced diet they should be consumed at least 100 milligrams every day.
Zinc plays a critical role in maintaining balanced hormone levels, including testosterone – essential for bodybuilders. It can be found in many foods or taken as dietary supplements.
People taking bodybuilding supplements should refer to their product label for instructions on how best to take them. Supplements containing stimulants or products with false assurances of liver protection, however, should never be combined together as this can lead to potentially life-threatening reactions. Before taking any dietetic products that illegally market themselves as such and promise an increase in strength, muscle mass or athletic performance they should consult their health care provider first.
Other Ingredients
As part of their efforts to gain muscle, those looking to develop them may use bodybuilding supplements to increase physical energy, speed recovery and strengthen muscles. Whey protein powder can be combined with other ingredients in pre-workout blends that include creatine, beta-alanine and nootropic compounds to maximize focus and performance during workouts.
Natural bodybuilding is an exercise form that forgoes performance-enhancing drugs in favor of structured resistance training and healthy, balanced nutrition to build muscle mass. Fenugreek extract, commonly referred to as safed musli, may help increase testosterone levels; cod liver oil could provide essential fatty acids needed for building muscles while simultaneously protecting overall health; however, according to FDA warnings some bodybuilding supplements contain hidden chemicals not classified as dietary ingredients and may cause harm for users.
